Food to Promote a Healthy Heart

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A healthy heart can be encouraged by a healthy diet, as much of what we eat, does impact the health of our heart.

Keeping your heart healthy is very important, the good news is that there are many things that you can do that can help to keep your heart healthy, to reduce your chances of developing heart disease.

Our diet plays a massive part in the health of our heart, meaning there are some foods we should eat more of, and others we should avoid when considering our own healthy heart.

Here are a few of the foods that should help promote heart health:

Salmon:

Salmon is a fish that is packed full of good fats, just like sardines and mackerel. They all contain really high levels of omega-3, which can lower your chances of developing heart problems later in life.

Experts recommend eating fish, preferably fatty fish at least twice a week. If you cannot do this, try and take an omega-3 supplement every day to get the same benefits.

Oatmeal:

Oatmeal is a great soluble fibre, which will help to lower your cholesterol, by ensuring that it is not absorbed into the bloodstream.

However; experts do advise not to eat instant oatmeal, as this often contains other ingredients such as sugar, which is not so good for your heart, or your overall health. Other whole grains are also recommended, such as bread and pasta, although you should ensure that they contain the entire grain.

Blueberries:

Blueberries are one of the best superfoods around, and research has shown that women who are three servings of blueberries or more every week reduced their risk of having a heart attack by a huge 32 percent.

On top of this, there are many other health benefits of eating blueberries, such as decreasing your blood pressure.

Dark chocolate:

Its confirmed! Chocolate is good for your heart health! Research has suggested that eating high quality dark chocolate every day can actually decrease the risk of non fatal heart attacks and strokes in people who are more prone to developing these conditions.

Do be aware though, that this does only apply to dark chocolate, and you should be looking for one that contains at least 60-70 percent cocoa.

This is because dark chocolate contains flavonoids, which can help blood pressure, blood clotting and inflammation.

Citrus fruits:

Citrus fruits, and in particular oranges and grapefruits, have great abilities at improving heat health. They are also high in vitamin C, which has again been linked with lowering the risk of developing heat disease.

It should be noted though that citrus juices also contain sugar. Grapefruit should also not be eaten if you are taking statins, which are a cholesterol lowering drug.

Soy:

Tofu, soy milk, and other soy products are a really great way of adding protein to your diet, without adding unhealthy fats and cholesterol. They contain high levels of polyunsaturated fats, which are known to be good for your health, fibre, vitamins and minerals.

On top of this, soy is great at reducing blood pressure, particularly in people who eat a diet which is known for being high in refined carbohydrates.

Potatoes:

We are often told that potatoes are stodgy and are bad for your health; however, as long as they are cooked in an appropriate way, can actually be beneficial to your heart.

They have high levels of potassium, which can help to lower blood pressure, and on top of this they are high in fibre, which can also lower the risk of heart disease.

Tomatoes:

Tomatoes are very similar to potatoes in that they are really in in potassium, which is known for being good for the heart.

On top of this, they are a great source of the antioxidant, known as lycopene, which can help to get rid of the bad cholesterol, which will keep the blood vessels open, and then lower the risk of developing a heart attack.

On top of this, tomatoes are low in calories and low in sugar, so even if you are following a strict diet, they are a great addition, and have loads of other health benefits.

Nuts:

Nuts are great for your heart. They contain vitamin E, which is well known for lowering cholesterol.

People are often wary about eating nuts, as they are high in fat, but they are also high in omega-3, and in moderation, research has shown that actually leaner than those who do not. However; it is important that you look for nuts which do not contain loads of salt.

Extra virgin olive oil:

Eating four tablespoons of olive oil a day, alongside nuts and vegetables can reduce the risk of heart attacks, strokes and even passing away by a huge 30 percent.

This is because it is a good source monounsaturated fats, which can both help to reduce cholesterol and blood sugar.

Red wine:

Again, we have all been told that drinking alcohol is bad for us, but actually drinking red wine, or small amounts of alcohol can benefit your heart health. Please do have a healthy balance tough, as too much alcohol can actually increase the risk.

This is because there is polyphenol, which, in red will will help to promote good heart health. This is the same with coffee.

Disclaimer – Content written for and on behalf of Healthnotepad.com is not professional medical advice and therefore cannot be taken as such. If you have a serious health problem or are affected by any of the topics covered on Healthnotepad.com, you could seek professional medical advice. Please be aware of other issues such as allergens that may come in to play when reviewing our posts. Always consult a doctor if you or a peer has genuine health concerns.

I am a keen writer, with a particular passion for food and the health industry. I love to cook at home in my spare time, and am always looking for new and exciting recipes to try that will also improve my health. I have a keen interest in natural therapies, and how it is possible to treat illnesses well, without turning to more conventional medicines. I have many years of experience as a writer, and passion for health.